Isometric Exercises For The Hamstrings

The hamstrings are leg muscles located at the back of your thighs behind your quadriceps. Hamstring muscles are used to help bend your legs and keeping them flexible and strong will help you to avoid strains and pulls. You can exercise your hamstrings with free weights and gym machines, as well as isometric exercises and stretches.

Isometric vs. Dynamic

Isometric exercise, also called static exercise, refers to muscle contractions where there is no joint movement. Examples include a "flex and hold" type of movement or pushing against an immovable object. Dynamic exercise includes movement of joints and muscles. Examples of dynamic exercise includes walking, swimming, cycling and cross country skiing.

Leg Curl

You can perform an isometric leg curl on a leg curl machine at the gym or sitting in a chair at work or at home. At the gym, choose a light weight and get on the machine as normal. Curl your feet toward your butt, then stop halfway, holding the weight in position for up to 30 seconds.

An alternative non-gym version can be done at home. Sit straight and curl your feet up toward your butt. Hold the contraction for 30 seconds, then repeat.

Heel Digging

Digging in your heels will give your hamstrings an effective isometric contraction. Lie on your back or sit on the floor or a bed with your legs straight. Dig your heels into the bed or floor until you feel a contraction in your hamstrings. Hold the contraction for five seconds and then repeat.

Static Stretches

Static or isometric stretching refers to stretches without any bouncing or other movement. To perform static stretches on your hamstrings, place your heel with toes up on a solid object like a chair or table, then lean your chest toward your leg. Hold your position for 10 to 30 seconds and repeat on the other leg.

Alternately, kneel on the ground and extend one leg straight out in front of you. Place your heel on the ground with toes pointing up, leaning your torso forward to stretch your hamstring. Hold for 10 to 30 seconds and repeat on the other side.